Vegan Protein without Soy or Whey

judydelo1

I was put on a vegan diet by my health practitioner. I can't have whey or UNfermented soy such as tofu, soybeans, soy milk or soy powder (miso and tempeh are okay). I'm also not supposed to eat flour based products.

I'm averaging 30 - 50 grams of protein eating this way. I want to replace my fat with lean muscle as my workouts continue. Will this be enough protein?

now_or_never13

First, you don't replace fat with muscle.

Second, if you want to build muscle you need to not only get more protein but ensure you are lifting HEAVY and eating at a calorie surplus. YOu won't gain more than a lb or two of muscle if you aren't eating a surplus of calories.

Eat more beans, nuts, legumes, nut butters, for protein. Check our rice or pea protein powder. They do have vegan powders but I"m not sure what they have in them for the protein.

Use the Tempeh brand meat replacements if you have them around you.

If you were put on a vegan diet by your health practitioner... maybe ask them on ways to get protein?

judydelo1

First, you don't replace fat with muscle.

Second, if you want to build muscle you need to not only get more protein but ensure you are lifting HEAVY and eating at a calorie surplus. YOu won't gain more than a lb or two of muscle if you aren't eating a surplus of calories.

Eat more beans, nuts, legumes, nut butters, for protein. Check our rice or pea protein powder. They do have vegan powders but I"m not sure what they have in them for the protein.

Use the Tempeh brand meat replacements if you have them around you.

If you were put on a vegan diet by your health practitioner... maybe ask them on ways to get protein?

Thanks for the tip about the pea protein/rice vegan powders. I'll have to look into that.
I know fat isn't converted into muscle, lol. Sorry if I made it sound like I thought that. I meant that I want to melt my fat away and also build more muscle at the same time.

TheNewDodge

Why would a health practitioner put you on a vegan diet?

s_wilson84

Sunwarrior or Vega One

thevegankelly

Hemp protein.

Elf_Princess1210

nuts and seeds would be your best bet then.

rmhand

Pea Protein is good stuff. Help protein sounds like an option for you too.

secyatlaw

Vega One, Vega Energizing Smoothies, Vega Sport. All soy and whey-free. Vega One has 15g protein per scoop, the smoothies about 11-12. Pretty good taste as well, sweetened with stevia. I use coconut water (not dairy, nor coconut MILK), water or less frequently fruit/vegetable juice.

judydelo1

Why would a health practitioner put you on a vegan diet?

To put my Epstein-Barre into remission . . . and it's working!!! Finally, after 10 years I'm back to myself!


I'm loving all of these suggestions!! Keep them coming and thanks everyone :flowerforyou:

beetpoet

I found Nature's Way Alive! Pea Shake on Amazon. I was thinking of trying it after I use up my whey protein powder. I am also using HealthForce products like Vitamineral Green, which have very good ingredients.

tomatini

Well, the most common formula for determining protein needs is 0.8 g of protein per kg of ideal body weight. I've read that as a vegan you should aim a little higher than that (0.9g) because plant proteins are broken down differently in your body. Not sure what your weight is but you can do the math.

As for other suggestions, have you tried peanut flour? I was introduced to it recently by people on MFP. It's cheaper than a lot of the vegan protein powders out there, plain rice protein powder being the exception. One serving (1/4 cup) of the type I have is 110 calories/16g protein. You could put it into smoothies, oatmeals, other recipes etc.

HypersonicFitNess

Hemp or pea protein; you can also do a mix that is vegan (I haven't tried this one)

I buy the Hemp from Znatural foods

http://www.znaturalfoods.com/index.php?main_page=index&cPath=5&zenid=22450e164d72365c57795f3a9fb6793c


I have not tried this vegasport but it has multi plant sources for protein:

http://shop.myvega.com/sequel-estore-us/Vega-Sport/vega_sport_performance_protein_tub_chocolate_usa?cid=CJ

And this choice as well:

http://www.amazon.com/gp/product/B003O1TRZ6/ref=as_li_tf_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B003O1TRZ6&linkCode=as2&tag=nomeaath-20


Here's a good link as well:

http://www.nomeatathlete.com/vegetarian-protein/

judydelo1

Well, the most common formula for determining protein needs is 0.8 g of protein per kg of ideal body weight. I've read that as a vegan you should aim a little higher than that (0.9g) because plant proteins are broken down differently in your body. Not sure what your weight is but you can do the math.

As for other suggestions, have you tried peanut flour? I was introduced to it recently by people on MFP. It's cheaper than a lot of the vegan protein powders out there, plain rice protein powder being the exception. One serving (1/4 cup) of the type I have is 110 calories/16g protein. You could put it into smoothies, oatmeals, other recipes etc.

Hummm peanut flour . . . I'm sure my health food store has this. Is it like wheat flour, in other words, you cook/bake with it?

judydelo1

Well, the most common formula for determining protein needs is 0.8 g of protein per kg of ideal body weight. I've read that as a vegan you should aim a little higher than that (0.9g) because plant proteins are broken down differently in your body. Not sure what your weight is but you can do the math.

As for other suggestions, have you tried peanut flour? I was introduced to it recently by people on MFP. It's cheaper than a lot of the vegan protein powders out there, plain rice protein powder being the exception. One serving (1/4 cup) of the type I have is 110 calories/16g protein. You could put it into smoothies, oatmeals, other recipes etc.

Yeah by this formula I should be getting around 60 g . . . So I'm below most days.

Tom_Jones74

Lots of bean options outside soybeans. Lots.
Natural peanut anything.

CoachDreesTraining

All your vegetable protein powders are going to have a very low BV. You're going to have to do some research on the amino profile of the powder, and possibly mix two different types together.

chkn_WANG_Train

Sunwarrior or Vega One

PaleoPath4Lyfe

Nutiva Hemp Protein or the Sunwarrior protein.

I am not vegan, but I use both of these proteins because I like them.

judydelo1

All your vegetable protein powders are going to have a very low BV. You're going to have to do some research on the amino profile of the powder, and possibly mix two different types together.

BV?

CoachDreesTraining

http://en.wikipedia.org/wiki/Biological_value

Generally, vegetarians need a lot more protein than they think, because of this.

graceful2002

I use Lifetime Life's Basics Plant Protein (Vanilla). It's a combo of pea, rice, hemp, and chia protein.

Serving Size: 1 scoop

Calories: 130

Protein: 22g

Carbohydrates: 9g

bokodasu

There are also fermented soy powders; I don't use them because they're expensive, but they're generally better than the unfermented ones. You're probably going to have to experiment a bit - some can have unfortunate digestive effects. (However, if you're a 12-year-old boy, then go for the raw pea protein, you will be a gassy god among your peers.)

I've had the best luck with getting the protein powders and mixing them myself - I haven't found any "shakes" that aren't either gross or that contain ingredients I don't want. It's a little more work, but I think the results are worth it.

acciomuscles

Today I will take in about 75g protein (intake is ~1,400 calories total). It all comes from:

-Sunwarrior protein powder (1 serving)
-Baby spinach
-Powdered peanut butter (PB2)
-Quinoa
-Broccoli
-Dry roasted edamame (this is soy, however)
-Oatmeal with chia & flax seeds
-Kale
-Nutritional yeast (aka the best thing ever)
-Almond butter (second best thing ever)

I eat the above on a pretty much daily basis. I also eat black beans and other types of beans pretty frequently. I do not rely heavily on soy to get my protein, but do eat tempeh several times per week (and a small amount of the edamame daily).

judydelo1

There are also fermented soy powders; I don't use them because they're expensive, but they're generally better than the unfermented ones. You're probably going to have to experiment a bit - some can have unfortunate digestive effects. (However, if you're a 12-year-old boy, then go for the raw pea protein, you will be a gassy god among your peers.)

I've had the best luck with getting the protein powders and mixing them myself - I haven't found any "shakes" that aren't either gross or that contain ingredients I don't want. It's a little more work, but I think the results are worth it.

LOLOLOL no I'm not a 12 year old boy. But THAT cracked me up :laugh:

So it sounds like an easy way to get extra protein in each day would be to add a variety of vegan protein powders to my shakes. Adding flax/chia/hemp seeds doesn't add THAT much protein . . . so the extra boost with the powders should help.

Thanks everyone for the suggestions :flowerforyou:

Tom_Jones74

-Powdered peanut butter (PB2)

I could look this up in a sec but I'd love to hear what people here think about this product. (fixed)

Dried peanut protein?

judydelo1

Today I will take in about 75g protein (intake is ~1,400 calories total). It all comes from:

-Sunwarrior protein powder (1 serving)
-Baby spinach
-Powdered peanut butter (PB2)
-Quinoa
-Broccoli
-Dry roasted edamame (this is soy, however)
-Oatmeal with chia & flax seeds
-Kale
-Nutritional yeast (aka the best thing ever)
-Almond butter (second best thing ever)

I eat the above on a pretty much daily basis. I also eat black beans and other types of beans pretty frequently. I do not rely heavily on soy to get my protein, but do eat tempeh several times per week (and a small amount of the edamame daily).

Nice breakdown, thanks!

I do eat a variety of foods that contain natural protein i.e. quinoa, lentils, legumes, veggies, nuts, seeds. My diary is open if anyone wants to look. I just haven't been able to reach my target amount. The powders are what I've been lacking I think. I'll look at everyone's suggestions with an eye for what is just a high protein vegan foodstuff that is powdered, versus a concoction of a long list of ingredients.

Regarding nutritional yeast . . . my naturopath warned me that most/all are filled with msg and other additives : / Not sure how to find out which one/ones are clean.

Tom_Jones74

So it sounds like an easy way to get extra protein in each day would be to add a variety of vegan protein powders to my shakes. Adding flax/chia/hemp seeds doesn't add THAT much protein . . . so the extra boost with the powders should help.

Just tossing this out there to help achieve the best results for you...

Do the non-protein benefits of flax/chia/hemp seeds not outweigh the extra protein benefits of the protein powder? I'm not saying, I'm asking. You'll have to look that up.



*shrugs*

I admit I'm more into fresh foods and cooking from scratch than powders or pills. Kale, peppers, chicken breast, broccoli, tomatoes, drooool...


Powders don't make me drool.

judydelo1

So it sounds like an easy way to get extra protein in each day would be to add a variety of vegan protein powders to my shakes. Adding flax/chia/hemp seeds doesn't add THAT much protein . . . so the extra boost with the powders should help.

Just tossing this out there to help achieve the best results for you...

Do the non-protein benefits of flax/chia/hemp seeds not outweigh the extra protein benefits of the protein powder? I'm not saying, I'm asking. You'll have to look that up.



*shrugs*

I admit I'm more into fresh foods and cooking from scratch than powders or pills. Kale, peppers, chicken breast, broccoli, tomatoes, drooool...


Powders don't make me drool.

I agree, about eating whole foods. I'd still add the chia/hemp/flax seeds to the shakes like I always do along with fruit, coconut oil and juice high in antioxidants (like Just Blueberry, Just Cranberry and Just Black Currant).

TheNewDodge

Why would a health practitioner put you on a vegan diet?

To put my Epstein-Barre into remission . . . and it's working!!! Finally, after 10 years I'm back to myself!


I'm loving all of these suggestions!! Keep them coming and thanks everyone :flowerforyou:

Nice!!

takumaku

Mushrooms

Omega Nutrition Pumpkin Seed Protein Powder